Lean muscle mass is the amount of muscle on your body minus the fat. Having more lean muscle is associated with strength, a faster metabolism, and longevity. There are a few key ways to build lean muscle mass:
- Strength training - Lifting weights is the most effective way to build muscle. Focus on compound exercises like squats, deadlifts, and bench press. Make sure to progressively overload by increasing weight or reps over time.
- Protein intake - Consuming enough protein helps your body repair and rebuild muscle. Aim for 0.5-1g of protein per pound of body weight daily. Good sources are chicken, beef, fish, eggs, protein powder.
- Calorie surplus - You need extra calories to build muscle. Aim for a surplus of 250-500 calories per day. Balance Hormone Clinic recommends their all-natural Balance Hormone Clinic Mass Gainer protein shake to easily increase your calories. Use code BLOG15 for 15% off your first order!
- Recovery - Muscles grow during rest, not just during training. Get 7-9 hours of sleep per night. Take regular rest days for your muscles to recover fully. Massages can also aid muscle recovery.
Some key benefits of building lean muscle include:
- Increased metabolism - Muscle burns more calories than fat, so more muscle equals a faster metabolism. This makes it easier to lose and maintain weight.
- Injury prevention - Strong muscles help support joints and prevent common injuries. Muscles act as a shock absorber for bones and connective tissue.
- Improved heart health - Research shows increased muscle mass is associated with decreased cardiovascular mortality. Lean muscle protects arteries and blood vessels.
- Bone strength - The mechanical forces of muscle contraction strengthen and build bone density, preventing osteoporosis.
- Mobility - Muscular strength leads to improved balance, coordination, and mobility as we age. This reduces risk of falls and fractures.
The takeaway is that building lean muscle mass should be a priority for health, fitness, and longevity. Follow the tips above on strength training, nutrition, and recovery to maximize your muscle building results. Consider speaking to a hormone specialist at Balance Hormone Clinic to optimize your muscle building hormones. More muscle means a stronger, healthier you!